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Workout of the day (WOD)

  • WOD – Tuesday, 05/12/2017

    By admin | In CrossFit Rocks | on December 4, 2017

    CrossFit Rocks – CrossFit The smiles before Murph began! Warm-up Warm-up (No Measure) 3 rounds of: 1 min row 1 min double unders 1 min bike 1 min rest Then; Dynamic stretching Then; A. GHD sit up volume 2-3 sets of 10-25 reps B. Gymnastic’s WOD Metcon Metcon (Time) 3 rounds for time of: 20 […]

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  • WOD – Monday, 04/12/2017

    By admin | In CrossFit Rocks | on December 3, 2017

    CrossFit Rocks – CrossFit Thanks to everyone who came out on Saturday, we clean up good!! Warm-up Warm-up (No Measure) Team med ball warm up Then; 3 rounds 10 kip swings 10 broomstick pass throughs 10 broomstick overhead squats Then; Skill: rebounding box jumps 10 reps at each height 1. 20kg plate 2. 2x 20kg […]

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  • WOD – Saturday, 02/12/2017

    By admin | In CrossFit Rocks | on December 1, 2017

    CrossFit Rocks – CrossFit Lawn Bowls at 3pm at Jindalee Bowls Club (even if it’s raining!!). $5 per person! See ya there (bring your visor) 🙂 Ben during Thursday’s WOD! Warm-up Warm-up (No Measure) 200m run Dynamic drills 2 mini rounds 3 pull ups 5 push ups 7 squats Metcon Murph (Time) For Time: 1-Mile […]

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  • WOD – Friday, 1/12/2017

    By admin | In CrossFit Rocks | on November 30, 2017

    CrossFit Rocks – CrossFit The Lift Off is announced at 11am – all lifts must be completed after the announcment to be valid. You have until Tuesday morning to complete each lift and the WOD. *Lifts will not be valid if they are done in any of the three morning classes. 12pm, 5pm and 6:15pm […]

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  • WOD – Thursday, 30/11/2017

    By admin | In CrossFit Rocks | on November 29, 2017

    CrossFit Rocks – CrossFit The Lift Off is Friday and Monday as part of the class WOD! Testing 1RM snatch and 1RM clean & jerk on Friday then the WOD on Monday! Sign up at games.crossfit.com – it is only $13 ($10 USD)!! Get on it!! Ruzzie getting upside down on the rings! Warm-up Warm-up […]

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  • WOD – Wednesday, 29/11/2017

    By admin | In CrossFit Rocks | on November 28, 2017

    CrossFit Rocks – CrossFit Luke during yesterday’s hero WOD! Warm-up Warm-up (No Measure) Animal walks Weightlifting drills Group drills for 5 minutes then 5-7 minutes to work singles at 50% of 1RM. Snatch progression – overhead squat – behind the neck snatch grip jerk – snatch balance – high hang snatch – hang snatch – […]

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  • WOD – Tuesday, 28/11/2017

    By admin | In CrossFit Rocks | on November 27, 2017

    CrossFit Rocks – CrossFit Murph is this Saturday!! Warm-up Warm-up (No Measure) Warm up flow Then; Handstand practice BEG: Wall facing or feet on box and hold for 3 sets of 20-30 seconds INT: Facing out on wall – pull feet off wall and hold (try to only fall back onto wall, not forward down […]

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  • WOD – Monday, 27/11/2017

    By admin | In CrossFit Rocks | on November 26, 2017

    CrossFit Rocks – CrossFit Jay squatting the house down! Warm-up Warm-up (No Measure) 400m run Then; Tabata squats CHALLENGE: 20 squats per round Then; Max set unbroken push ups BEG: 3 x 10 perfect push ups (on toes or knees or hands on box) Then; 2 rounds 200m row 15 hollow rocks 12 banded good […]

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  • WOD – Saturday, 25/11/2017

    By admin | In CrossFit Rocks | on November 24, 2017

    CrossFit Rocks – CrossFit Amy completing Fran RX for the first time and Laura completing Fran for the first time full stop! Warm-up Warm-up (No Measure) 3 rounds 1 minute of each Box jumps Scap push ups Row/bike Air squats Then; Push up mechanics Metcon Coffland (Time) Hang from a pull-up bar for 6 minutes […]

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  • WOD – Friday, 24/11/2017

    By admin | In CrossFit Rocks | on November 23, 2017

    CrossFit Rocks – CrossFit Wessel and David during Fran! Warm-up Warm-up (No Measure) 3 rounds 200m run 12 pull ups (first round must be strict or slow lowers) 2-5 ring dips + 10-20 sec ring support (add a band if needed) Then; Squat therapy 15-20 reps at the wall with a med ball. Slow and […]

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